floFOCUS

Pump&Sweat

25-min

4×6: strict press @rpe6-7

when finished complete:

3 sets:

• 12 db skull crushers (floor)
• 12 total plank low row
• 12 total front/lateral raise

18-min

4 rounds

• 15/12 cal row
• 12 alt. bicep curls
• 9 trx push up

rest 1-min when complete, amrap:

• 5 t2b
• 10 pull ups
• 200m run

Total Body

22-min

2 rounds:

• 10 each banded split squat
• 10 each banded in & out

4×6: back squat @rpe6-7

emom: (4 rounds)

1. 20 kb swings
2. 15 box jumps
3. 10 total s/a db devils press
4. rest

optional cash-out: (2-4 rounds)

• 10 anchored leg lifts+20 sit ups

HYROX (Partner)

45-min

with a partner complete :

4 rounds each :

• partner 1 : run 400m
• partner 2 : max cal ski/row *switch each round

6 rounds each :

• partner 1 : run 200m
• partner 2 : 12 wall ball + max burpee broad jump

Chipper (partner)

3 ROUNDS

• 800M RUN
• 60 CAL SKI
• 40 T2B
• 20 SHOULDER TO OH

RD 1 RUN TOGETHER (95/65)

RD 2 ALTERNATE 400M (115/75)

RD 3 ALTERNATE 200M (135/95)

Pull

25-min

3 sets: (keep light-moderate)

• 8 rdls
• 10 mb/db hip thrust

4×5: deadlift @rpe6-7

16-min amrap

• 5 strict pull ups
• 25 doubles
• 10 total db snatches
• 25 doubles
• 15/12 cal row

floLEVELs:

• level 1 (35/25)
• level 2 (40/30)
• level 3 (50/35)

HYROX

8-min amrap

• 10 wall balls
• 15 mb sit up toss
• 20 total mb russian twist

8-min amrap

• 4 sled pushes
• 12/10 cal bike
• 12 v-ups

8-min amrap

• 100ft sandbag walking lunges
• 200m run

8-min amrap

• 10 trx knee tuck + push up
• 200ft farmers carry

*1-min rest between amrap

Cash-out: 800m-1600m run